Nutrition Comparison Tool
Search the database of over 600,000 foods to compare 20 foods or more.
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      Peanut Butter (Smooth)
      ×
      Flax Seeds
      ×
      Canola Oil
      ×
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      Number of Servings:
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Peanut Butter (Smooth) 2 tbsp (x1) 9% DV 188 calories
      • Flax Seeds 1oz (x1) 8% DV 152 calories
      • Canola Oil 1 tbsp (x1) 6% DV 124 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Peanut Butter (Smooth) 2 tbsp (x1) 20% DV 15.9g
      • Flax Seeds 1oz (x1) 15% DV 12g
      • Canola Oil 1 tbsp (x1) 18% DV 14g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Peanut Butter (Smooth) 2 tbsp (x1) 3% DV 7.7g
      • Flax Seeds 1oz (x1) 3% DV 8.2g
      • Canola Oil 1 tbsp (x1) 0% DV 0g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Peanut Butter (Smooth) 2 tbsp (x1) 14% DV 7g
      • Flax Seeds 1oz (x1) 10% DV 5.2g
      • Canola Oil 1 tbsp (x1) 0% DV 0g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Peanut Butter (Smooth) 2 tbsp (x1) 0% DV 0mg
      • Flax Seeds 1oz (x1) 0% DV 0mg
      • Canola Oil 1 tbsp (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Peanut Butter (Smooth) 2 tbsp (x1) 15% DV 3g
      • Flax Seeds 1oz (x1) 5% DV 1g
      • Canola Oil 1 tbsp (x1) 5% DV 1g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Peanut Butter (Smooth) 2 tbsp (x1) 7% DV 1.8g
      • Flax Seeds 1oz (x1) 28% DV 7.8g
      • Canola Oil 1 tbsp (x1) 0% DV 0g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Peanut Butter (Smooth) 2 tbsp (x1) 4% DV 2.1g
      • Flax Seeds 1oz (x1) 1% DV 0.44g
      • Canola Oil 1 tbsp (x1) 0% DV 0g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Peanut Butter (Smooth) 2 tbsp (x1) 4% DV 0.69mg
      • Flax Seeds 1oz (x1) 9% DV 1.6mg
      • Canola Oil 1 tbsp (x1) 0% DV 0mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Peanut Butter (Smooth) 2 tbsp (x1) 1% DV 17.3mg
      • Flax Seeds 1oz (x1) 6% DV 72.4mg
      • Canola Oil 1 tbsp (x1) 0% DV 0mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Peanut Butter (Smooth) 2 tbsp (x1) 4% DV 189.4mg
      • Flax Seeds 1oz (x1) 5% DV 230.9mg
      • Canola Oil 1 tbsp (x1) 0% DV 0mg
      Comparison Table

      Table Legend

      1. Peanut Butter (Smooth)
      2. Flax Seeds
      3. Canola Oil
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 32 28 14
      Calories
      (%DV)      		 188
      (9%)      		 152
      (8%)      		 124
      (6%)
      Fat (g)
      (%DV)      		 15.9
      (20%)      		 12
      (15%)      		 14
      (18%)
      Protein (g)
      (%DV)      		 7
      (14%)      		 5.2
      (10%)      		 0
      (0%)
      Carbohydrate (g)
      (%DV)      		 7.7
      (3%)      		 8.2
      (3%)      		 0
      (0%)
      Sugars (g)
      (%DV)      		 2.1
      (4%)      		 0.44
      (1%)      		 0
      (0%)
      Fiber (g)
      (%DV)      		 1.8
      (7%)      		 7.8
      (28%)      		 0
      (0%)
      Cholesterol (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Saturated Fats (g)
      (%DV)      		 3
      (15%)      		 1
      (5%)      		 1
      (5%)
      Net-Carbs (g) 5.8
      		0.45
      		0
      Trans Fatty Acids (g) 0
      		--
      		0.06
        Minerals
      Food # 1 2 3
      Weight (g) 32 28 14
      Calcium (mg)
      (%DV)      		 17.3
      (1%)      		 72.4
      (6%)      		 0
      (0%)
      Iron, Fe (mg)
      (%DV)      		 0.69
      (4%)      		 1.6
      (9%)      		 0
      (0%)
      Potassium, K (mg)
      (%DV)      		 189.4
      (4%)      		 230.9
      (5%)      		 0
      (0%)
      Magnesium (mg)
      (%DV)      		 57.3
      (14%)      		 111.3
      (27%)      		 0
      (0%)
      Phosphorus, P (mg)
      (%DV)      		 107.2
      (9%)      		 182.3
      (15%)      		 0
      (0%)
      Sodium (mg)
      (%DV)      		 152.3
      (6%)      		 8.5
      (0%)      		 0
      (0%)
      Zinc, Zn (mg)
      (%DV)      		 0.85
      (8%)      		 1.2
      (11%)      		 0
      (0%)
      Copper, Cu (mg)
      (%DV)      		 0.18
      (20%)      		 0.35
      (38%)      		 0
      (0%)
      Manganese (mg)
      (%DV)      		 0.44
      (19%)      		 0.7
      (31%)      		 0
      (0%)
      Selenium, Se (mcg)
      (%DV)      		 12.9
      (24%)      		 7.2
      (13%)      		 0
      (0%)
      Fluoride, F (mcg)
      (%AI)      		 0.99
      (0%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 32 28 14
      Vitamin A, RAE (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin C (mg)
      (%DV)      		 0
      (0%)      		 0.17
      (0%)      		 0
      (0%)
      Thiamin (B1) (mg)
      (%DV)      		 0.03
      (3%)      		 0.47
      (39%)      		 0
      (0%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.03
      (3%)      		 0.05
      (4%)      		 0
      (0%)
      Niacin (B3) (mg)
      (%DV)      		 4.2
      (26%)      		 0.87
      (5%)      		 0
      (0%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.33
      (7%)      		 0.28
      (6%)      		 0
      (0%)
      Vitamin B6 (mg)
      (%DV)      		 0.18
      (10%)      		 0.13
      (8%)      		 0
      (0%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 11.2
      (3%)      		 24.7
      (6%)      		 0
      (0%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 11.2
      (3%)      		 24.7
      (6%)      		 0
      (0%)
      Folate DFE (mcg)
      (%)      		 11.2
      (3%)      		 24.7
      (6%)      		 0
      (0%)
      Choline (mg)
      (%DV)      		 21
      (4%)      		 22.4
      (4%)      		 0.03
      (0%)
      Vitamin B12 (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Retinol (mcg) 0
      		0
      		0
      Carotene, beta (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Carotene, alpha (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin A, IU (IU) 0 0 0
      Lycopene (mcg) 0
      		0
      		0
      Lut + Zeaxanthin (mcg) 0
      		184.9
      		0
      Vitamin E (mg)
      (%DV)      		 1.9
      (13%)      		 0.09
      (1%)      		 2.4
      (16%)
      Vitamin D (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) --
      		--
      		--
      Vitamin D (IU)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin K (mcg)
      (%DV)      		 0
      (0%)      		 1.2
      (1%)      		 10
      (8%)
      Vitamin K1 (mcg) 0
      		0
      		0
      Menaquinone-4 (K2) (mcg) --
      		--
      		0
        Other
      Food # 1 2 3
      Weight (g) 32 28 14
      Water (g) 0.5
      		2
      		0
      Ash (g) 0.96
      		1
      		0
      Alcohol (g) 0
      		0
      		0
      Caffeine (mg) 0
      		0
      		0
      Theobromine (mg) 0
      		0
      		0
      PRAL score 1.68
      		0.55
      		0
        Carbohydrates
      Food # 1 2 3
      Weight (g) 32 28 14
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) 0.76
      		0.33
      		--
      Glucose (Dextrose) (g) 1.3
      		0.11
      		--
      Fructose (g) 0
      		0
      		--
      Lactose (g) 0
      		0
      		--
      Maltose (g) 0
      		0
      		--
      Galactose (g) 0
      		0
      		--
      Starch (g) 1.5
      		--
      		--
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 32 28 14
      Monounsaturated Fats (g) 6.632
      		2.138
      		8.859
      Polyunsaturated Fats (g) 3.626
      		8.159
      		3.94
      Omega 3s (g)
      (%AI)      		 0.012
      (1%)      		 6.479
      (405%)      		 1.279
      (80%)
      Omega 6s (g)
      (%AI)      		 3.61
      (21%)      		 1.676
      (10%)      		 2.61
      (15%)
      Omega 3 to Omega 6 Ratio 0
      		3.86
      		0.49
      Omega 6 to Omega 3 Ratio 289.23
      		0.26
      		2.04
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 --
      (--%)      		 6.479
      (405%)      		 1.279
      (80%)
      Eicosapentaenoic Acid (EPA) (g) 0.004
      		0
      		0
      Docosapentaenoic Acid (DPA) (g) 0
      		0
      		0
      Docosahexaenoic Acid (DHA) (g) 0
      		0
      		0
      n-3-Eicosatrienoic Acid (20:3) (g) --
      		--
      		--
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      		--
      		2.61
      gamma-Linolenic Acid (GLA) (g) --
      		--
      		0
      c-c-n6-Eicosadienoic Acid (g) 0
      		0.002
      		0
      DHG-linolenic acid (DGLA) (g) --
      		--
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0
      		0
      		0
      Caproic (6:0) (g) 0
      		0
      		0
      Caprylic Acid (8:0) (g) 0.004
      		0
      		0
      Capric Acid (10:0) (g) 0
      		0
      		0
      Lauric Acid (12:0) (g) 0
      		0
      		0
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0.004
      		0.002
      		0
      Pentadecanoic Acid (15:0) (g) 0
      		0.001
      		0
      Palmitic Acid (16:0) (g) 1.446
      		0.615
      		0.602
      Margaric Acid (17:0) (g) 0.013
      		0.005
      		0
      Stearic Acid (18:0) (g) 0.593
      		0.378
      		0.292
      Arachidic Acid (20:0) (g) 0.196
      		0.015
      		0.091
      Behenic Acid (22:0) (g) 0.554
      		0.015
      		0.046
      Lignoceric Acid (24:0) (g) 0.236
      		0.009
      		--
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0
      		--
      		0
      Pentadecenoic Acid (15:1) (g) 0
      		--
      		0
      Palmitoleic Acid (16:1) (g) 0.017
      		0.007
      		0.03
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		--
      		--
      Heptadecenoic Acid (17:1) (g) 0
      		--
      		0
      Oleic Acid (18:1) (g) 6.362
      		2.09
      		8.644
      c-Oleic Acid (18:1 cis) (g) --
      		--
      		8.64
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0.218
      		0.019
      		0.184
      Docosenoic Acid (22:1) (g) 0.036
      		0.004
      		0
      c-Docosenoic Acid (22:1 c) (g) --
      		--
      		--
      c-Tetracosenoic Acid (24:1 c) (g) --
      		0.018
      		--
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 3.61
      		1.676
      		2.661
      Conjugated Linoleic Acid (CLAs) (g) --
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.012
      		6.479
      		1.279
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		--
      Parinaric Acid (18:4) (g) 0
      		0
      		0
      Eicosatrienoic Acid (20:3) (g) 0
      		--
      		0
      Eicosatetraenoic Acid 20:4 (g) 0
      		0
      		0
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) --
      		--
      		--
      Trans Fats  
      t-Polyenoic Fats (g) --
      		--
      		0.051
      t-Monoenoic Fats (g) --
      		--
      		0.004
      t-Palmitoleic Acid (16:1 t) (g) --
      		--
      		--
      t-Oleic Acid (18:1 t) (g) --
      		--
      		0.004
      t-Docosenoic Acid (22:1 t) (g) --
      		--
      		--
      t-Octadecadienoic Acid (18:2 t) (g) --
      		--
      		--
      t-t-Octadecadienoic Acid (g) --
      		--
      		0.051
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      		--
      		--
      Stigmasterol (g) --
      		0.003
      		0
      Campesterol (g) --
      		0.013
      		0.034
      Beta-sitosterol (g) --
      		0.026
      		0.058
      Amino Acids
      Food # 1 2 3
      Weight (g) 32 28 14
      Essential  
      Histidine (mg)
      (%RDI)      		 176
      (25%)      		 134
      (19%)      		 0
      (0%)
      Isoleucine (mg)
      (%RDI)      		 195
      (14%)      		 254
      (18%)      		 0
      (0%)
      Leucine (mg)
      (%RDI)      		 489
      (18%)      		 351
      (13%)      		 0
      (0%)
      Lysine (mg)
      (%RDI)      		 215
      (10%)      		 245
      (12%)      		 0
      (0%)
      Methionine (mg)
      (%RDI)      		 84
      (12%)      		 105
      (14%)      		 0
      (0%)
      Phenylalanine (mg)
      (%RDI)      		 380
      (43%)      		 272
      (31%)      		 0
      (0%)
      Threonine (mg)
      (%RDI)      		 166
      (16%)      		 218
      (21%)      		 0
      (0%)
      Tryptophan (mg)
      (%RDI)      		 73
      (26%)      		 84
      (30%)      		 0
      (0%)
      Valine (mg)
      (%RDI)      		 247
      (14%)      		 304
      (17%)      		 0
      (0%)
      Conditional  
      Arginine (mg) 875
      		547
      		0
      Cystine (mg)
      (%RDI)      		 72
      (25%)      		 97
      (34%)      		 0
      (0%)
      Glycine (mg) 454
      		354
      		0
      Proline (mg) 445
      		229
      		0
      Tyrosine (mg)
      (%RDI)      		 262
      (30%)      		 140
      (16%)      		 0
      (0%)
      Non-Essential  
      Alanine (mg) 290
      		263
      		0
      Aspartic acid (mg) 965
      		581
      		0
      Betaine (mg) 0.13
      		0.88
      		0
      Glutamic acid (mg) 1609
      		1147
      		0
      Hydroxyproline (mg) --
      		50
      		0
      Serine (mg) 468
      		275
      		0
      Data Source
      Peanut Butter (Smooth)
      USDA Food Data Central Standard Release (Common)
      Flax Seeds
      USDA Food Data Central Standard Release (Common)
      Canola Oil
      USDA Food Data Central Standard Release (Common)Data for amino acids set to 0 since there is no protein in this food.